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Also known as: Rings turned out support hold, Rings turned out hold, RTO hold, ROT support hold.

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Technique

  1. Enter a Rings support position.
  2. Rotate the rings outward until your palms face fully forward.
  3. Hold this isometric position with a straight, tight body.

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Form tips

  • Keep your arms locked straight and your shoulders down ( Shoulder depression).
  • Actively maintain the external rotation throughout the hold.

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Muscles

Strength

Primary

  • Back
  • Serratus anterior
  • Chest
  • Rotator cuff

Secondary

  • Shoulders
  • Lower trapezius
  • Serratus anterior
  • Latissimus dorsi
  • Pectoralis minor
  • Infraspinatus
  • Teres minor

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Equipment

Rings
Rings

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Appears in

Joint movements
Shoulderdepressionexternal rotation
trains stretches

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Progressions

e08q

Rings frog stand

Intermediate
e0a3

RTO pushup

Advanced
e0o8

Swinging rings support

Intermediate

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Regressions

e09k

Rings support

Novice
e0a2

RTO plank

Novice
e14b

Two-feet RTO support

Novice
e14c

Tiptoe RTO support

Novice
e0a0

RTO l-sit

Advanced
e0o7

RTO half straddle-sit

Intermediate
e05q

Forearms Iron cross

Herculean
e05p

Iron cross

Herculean
e0dj

Hanging external rotation

Beginner
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